My Training Journal

[SPEKTOR-AAA]

and guddamn bro...def not shorting yourself on protein

 

[JDid23]

not enough protein bro.

good work with the bench; hopefully it'll increase more now.

also, maybe spreading out your DL/Squat days will help with your lower back. I felt the same way before i spaced them out more.

 

[ExtraMile]

I normally pull on Friday and squat on Monday and have no problem.

Last week the gym was closed for a couple of days so I pulled on Saturday and for quite high volume too so I was very sore.

Thanks spektor.

 

[Tblock1]

yeah finding your own personal best position for bench is really key to getting stronger at the lift after a certain point bodyweight wise

 

[ExtraMile]

Chest, shoulders and tri's today

Flat Bench
110 x 5
132 x 5
154 x 5
176 x 5
198 x 8
209 x 5
still getting used to the new technique...

Seated DB
39's x 10
50's x 12
55's x 8
61's x 4

Decline DB
55's x 12, 12, 10

3 sets flyes at a low incline

4 sets tri's (rev grip presses)

 

[Tblock1]

How's the new technique feel strength wise? I know you are just getting used to it but how hard did it feel compared to before?

 

[ExtraMile]

Feels a little wierd, much more chest activation though. Feels alot more natural though, spotter said my elbows started to come in a little on the 7th and 8th reps so I just need to reinforce the new technique and work on it.

Not really much strength loss at all, 1-2 reps maximum.

 

[ExtraMile]

Did alot of stuff today...

(back + bi's + abs)

Deadlifts
132 x 3
165 x 5
220 x 5
264 x 5
325 x 3 dammit started to loose arch on 3rd rep

Deficit Pulls - stood on a big rubber 55lb plate
220 x 6
253 x 6
270 x 6

BB Row
138 x 8 x 3 sets

Wide Grip Chins
+ 33 x 5
+ 22 x 5
bw x 6
first set was good, the others sucked

DD Pulldown - 3x12

BB Curls - 5x8

Then 3 sets of this hammer curl/alt. curl reverse strip set thing my friend has been doing and recomended

Pulldown Abs
5 sets of 12 w/ #5

Noticing size gains especially in my quads, hams, chest, traps and abs.

 

[ExtraMile]

Legs + Abs

Squat
143 x 5
187 x 5
231 x 3
275 x 5
226 x 12

Standing Calf Raise
132 x 35
132 x 20
121 x 19

Weighted Hypers
50lbs BTN x 12, 12, 12, 11

Abs
Hanging Leg Raise 3x15
Highest Decline Situps 3x10

Leg Press w/ 3 second negatives
280 x 15
305 x 8

 

[ExtraMile]

Wednesday

Bench
worked up to 204x7 then 220x3

shitty

Seated DB
38.5's x 8
55's x 9
61's x 5

Flat DB Presses
50's, 55's, 61's x 8 w/ hard contractions on each rep

Straight Bar Curls
5 sets of 10 w/ 66lbs

Rope Cable Curl
2x15 w/ 50lbs
1x12 w/ 70lbs

dissapointing workout... Getting sick of the benchpress ruining chest days...